Make sure you warm up thoroughly before you start and stretch afterwards!

Monday  Tuesday  Wednesday  Thursday  Friday  Saturday  Sunday
Recovery Run 2 Miles Rest Intervals 4 miles Rest Rest Bootcamp/
Run 3 miles		 Long Run 5 miles
Recovery Run 2 Miles Rest Race Pace 4 miles Rest Rest Bootcamp/
Run 3 miles		 Long Run 6 miles
Recovery Run 2 Miles Rest Intervals 4.5 miles Rest Rest Bootcamp/
Run 3 miles		 Long Run 7 miles
Recovery Run 2 Miles Rest Moderate Tempo 5 miles Rest Rest Bootcamp/
Run 3 miles		 Long Run 8 miles
Recovery Run 2 Miles Rest Moderate Tempo 4 miles Rest Rest Bootcamp/
Run 3 miles		  Long Run 5 miles
 Recovery Run 2 Miles  Rest  Race Pace 5 miles  Rest  Rest Bootcamp/
Run 3 miles		 Long Run 8 miles
Recovery Run 2 Miles Rest Intervals 5.5 miles Rest Rest Bootcamp/
Run 3 miles		 Long Run 9 miles
Recovery Run 2 Miles Rest Moderate Tempo 6 miles Rest Rest Bootcamp/
Run 3 miles		 Long Run 10 miles
Recovery Run 2 Miles Rest Race Pace 6.5 miles Rest Rest Bootcamp/
Run 3 miles		 Long Run 11 miles
Recovery Run 2 Miles Rest Intervals 7 miles Rest Rest Bootcamp/
Run 3 miles		 Long Run 12 miles
Recovery Run 2 Miles Rest Moderate Tempo 5 miles Rest Rest Rest Long Run 6 miles
Recovery Run 2 Miles Rest Recovery Run 3 miles Rest Rest Rest Race Day